ZXNZ
ZXNZUE
UEY]
Y]K
K ME U@K MC
MCE]
E]K
K YKG
KGU
UMK
MKH
HGE ZK
ZKXK
XK GK OK
OKLC
LCGC
GCK
K
XNMXCBUET

MCE]K ZKXK @CÛNY ME 2 K ;: KÛNY IN@ YN_XE ZEYN.

Gns `cûns ireie` k mcoere`tes rctlns y su ik`tcmkm me brksk inrpnrkg vkrìk in` gk
emkm y eg sexn. Znr gn k`tercnr, ` n scelpre es se`icggn meterlc`kr que u` `cûn 
tce`e snhrepesn. K peskr me estn, es pnschge skher sc u` `cûn tce`e snhrepesn u
nhescmkm lcmce`mn su ì`mcie me lksk inrpnrkg (CLI).

E` eg iksn pkrtciugkr me gns le`nres, eg CLI es espeiìocin pkrk gk emkm y eg sexn, y se

in`nie inln ‗CLI pkrk gk emkm“. Ye pueme estkhgeier k trkvãs me u`ks tkhgks me
ireiclce`tn meskrrnggkmks pnr gns Ie`trns pkrk eg In`trng y gk Zreve`icù` me E`oerlemkmes
me EE. UU, gks iukges usk` u` `ôlern ggklkmn perie`tcg que estkhgeie4

 Zesn skgumkhge4 perie`tcg 5 k 6=

 Ynhrepesn4 perie`tcg 65 k 3=

 Nhesn4 perie`tcg 35 n supercnr 

Zkrk nhte`er resugtkmns me gks mcetks pkrk `cûns in` prnhgelks me nhescmkm, es ese`ickg
equcgchrkr gk c`bestk me ikgnrìks lemck`te u`k kgcle`tkicù` kmeiukmk.

Gk hkse me estk mcetk serë4

Onle`tkr eg in`suln me orutks, vermurks y prnmuitns c`tebrkges, pkrk evctkr gns reoc`kmns.

]klhcã` serë clpnrtk`te c`igucr e` gk mcetk gëitens hkdns e` brksks

Xemuicr eg in`suln me ikr`es rndks e` he`eocicn me ikr`es lkbrks me kves n pesikmns.

 

Gks gebulhres tklhcã` mehe` ser u` inlpn`e`te ese`ickg me estks mcetks pkrk `cûns in`
 prnhgelks me nhescmkm yk que sn` u`k brk` oue`te me prnteì`ks.

Gks ik`tcmkmes mehe` ser lnmerkmks, pkrk evctkr c`bestks exiescvks me ikgnrìks

Znr supuestn, gclctkr in`scmerkhgele`te eg in`suln me kzôikr

kzôik r y gks brksks skturkmks.

U`k me gks igkves me estks mcetks serë evctkr que gns `cûns tnle` luifks hehcmks
kzuikrkmks n hnggerìk c`mustrckg.
Fky que te`er irektcvcmkm y e`in`trkr lãtnmns pkrk fkier verscn`es lës sk`ks me gns pgktns
okvnrctns me gns `cûns. ]klhcã` husikr onrlks irektcvks me c`inrpnrkr kgcle`tns le`ns
kpeteichges pkrk gns `cûns, inln gks vermurks.
 

MCE]K YKGUMKHGE ZKXK GK LKMXE IN@ LNGEY]CKY ZNX EY]K E@

GK E]KZK ME GK LE@NZKUYCK

Luifns kspeitns me gk skgum me gk luder estë` regkicn`kmns in` gns iklhcns fnrln`kges me
gks le`strukicn`es que se prnmuie` ikmk les. Gns estrùbe`ns y gk prnbestern`k sn` gks
fnrln`ks sexukges oele`c`ks que c`tervce`e` e` eg icign le`strukg oele`c`n. Gk
le`npkusck es gk sctukicù` que se prnmuie iuk`mn gk luder suore u`k remuiicù` me gks
fnrln`ks sexukges. E`tnr`n k gns 5: kûns se prnmuie u`k remuiicù` me gns estrùbe`ns
icriugk`tes. E` kgbu`ks luderes eg iese me gks le`strukicn`es es repe`tc`n lce`trks que
 pkrk ntrks gk mcslc`uicù` es brkmukg.

iùln pnmelns lednrkr `uestrk ikgcmkm me vcmk lemck`te u`k kgcle`tkicù` kmkptkmk .

Gks reinle`mkicn`es mcetãtciks vk` e`iklc`kmks k4

 Kule`tkr gns kgcle`tns me nrcbe` vebetkg pnr su kpnrte e` Octn estrùbe`ns (pnr
edelpgn, gks csnogkvn`ks me gk sndk) -inlpn`e`tes me gns kgcle`tns vebetkges que se
 pkreie` k gns estrùbe`ns- y gk ochrk snguhge (orutks, vermurks,
vermurks, gebulhres, kve`k…)
que te kyumk` k mcslc`ucr eg ingesterng.

 Kseburkr eg kpnrte me ikgicn, vctklc`k M, vctklc`k A, lkb`escn, pkrk lednrkr gk

skgum ùsek (ver krtìiugn snhre gk nstenpnrnscs). Kule`tk eg in`suln me
m e gëitens,
 pesikmns kzuges, vermurks me fndks vermes e` pkrtciugkr, n kgcle`tns e`rcqueicmns.

  @n ngvcmkr gns kgcle`tns prntecins. Lednr gk prnteì`k

prnteì`k vebetkg (gebulhres c`igucmk gk
sndk, gns ierekges, orutns seins). Gks ikr`es que sek` lkbrks, sc` brksk.

 Xemuicr n lnmerkr eg in`suln me kgcle`tns brksns.

 ¡S luy clpnrtk`te! Fkier edericicn oìscin, luãvete. Eg edericicn remuie gk pãrmcmk

me lôsiugn, kule`tk tu bkstn ikgùrcin y onrtkgeie tus fuesns, k gk vez que lednrk tu
skgum ikrmcnvksiugkr.

 Lednrkr eg estkmn k`ìlcin y elnicn`kg rekgczk`mn kitcvcmkmes que prnpnricn`e`

 hce`estkr.

Elpcezk k iucmkrte k`tes me que gk le`npkusck estã c`stkurkmk. Eg exiesn me pesn kule`tk
eg ingesterng y eg rcesbn ikrmcnvksiugkr. Kdustkr gk kgcle`tkicù` y kpre`mer k inler pkrk
remuicr eg kule`tn me brksk inrpnrkg y lk`te`er u` hue` `cveg me kitcvcmkm oìscik, sn` mns
 hue`ks ferrklce`tks preve`tcvks.
 

MCE]K YKGUMKHGE ZKXK EG YEÛNX XNMXCBUET ZNX EY]K HKDN

EY]XÃY GKHNXKG

 @n tnmks gks persn`ks rekiicn`klns meg lcsln lnmn ore`te kg estrãs in`
estrãs in` respeitn k gk
kgcle`tkicù`.

Gks sctukicn`es estresk`tes mese`ikme`k`

estresk`tes mese`ikme`k` k`scemkm que pume mkr gubkr k 8 sctukicn`es
mcoere`tes4

;. Gk persn`k
persn`k koeitkmk
koeitkmk kskgtk
kskgtk gcter
gcterkgle`t
kgle`tee gk `everk
`everk pnrque eg
eg inler ge kyumk k
in`trngkr su k`scemkm.

8. Gk persn`k
persn`k koeitkmk
koeitkmk sce`te
sce`te que se ge icerrk
icerrk eg estùlkb
estùlkbn
n y `n pueme c`bercr
c`bercr kgc
kgcle`tn.
le`tn.

Klhks sctukicn`es sn` lkgks pkrk `uestrk skgum, e` eg prclern me gns iksns eg koeitkmn
inle e` exiesn y suege egebcr pkrk eggn kgcle`tns pnin skgumkhges pnr gn que pueme, in` eg
tcelpn, meskrrnggkr nhescmkm, snhrepesn y e`oerlemkmes inrn`krcks mehcmn kg kule`tn me
ingesterng e` sk`bre.

E` eg sebu`mn me gns iksns eg koeitkmn inlce`zk k permer pesn sc` in`trng mehcmn k gk okgtk
me c`bestk me kgcle`tns y inln in`seiue`ick pueme suorcr estkmns ikre`ickges me vctklc`ks,
lc`erkges y ntrns `utrce`tes `eieskrcns pkrk eg hue`.  ou`icn`klce`tn meg iuerpn.
 

Mcetks kmeiukmks ore`te kg estrãs

Yebô` gk Nrbk`czkicù` lu`mckg me m e gk skgum (NLY) gks mcetks lkgsk`ks y gk c`kitcvcmkm

oìscik sn` clpnrtk`tes okitnres me rcesbn me e`oerlemkmes irù`ciks. Yce`mn eg estrãs u`k me
eggks.

Gn lës skgumkhge pkrk `uestrn estkmn me skgum es ggevkr u`k mcetk equcgchrkmk que in`te`bk
tnmns gns `utrce`tes `eieskrcns y e` ik`tcmkm suocice`te pkrk evctkr estkmns ikre`ickges.

In` respeitn k gk mcetk, gks reinle`mkicn`es me gk NLY, tk`tn pnhgkicn`kges inln

c`mcvcmukges, mehe` in`scstcr e`4

 Gnbrkr u` equcgchrcn ikgùrcin y u` pesn skgumkhges.

 Xemuicr gk c`bestk ikgùrcik prnieme`te me gks brksks, iklhckr gks brksks skturkmks
 pnr gks c`skturkmks y egclc`kr gns ëicmns brksns trk`s.
trk`s.

 Kule`tkr eg in`suln me orutks, vermurks, gebulhres, ierekges c`tebrkges y orutns

seins.

 Xemuicr gk c`bestk me kzôikres gchres.

 Xemuicr eg in`suln me skg (snmcn), iukgqucerk que sek su oue`te, y bkrk`tczkr que gk
skg in`sulcmk estã ynmkmk.
 

MCE]K YKGUMKHGE ZKXK GK KHUEGK [UE ]CE@E INGEY]EXNG

Gns trktklce`tns pkrk eg ingesterng kgtn sn` iklhcns me estcgn me vcmk skgumkhges

vcmk  skgumkhges pkrk su
inrkzù` y lemcikle`tns
lemcikle`tns.. Gns iklhcns e` eg estcgn me vcmk c`iguye` u`k mcetk skgumkhge,
in`trng meg pesn y kitcvcmkm oìscik rebugkr.

Gns iklhcns me estcgn me vcmk que sn` skgumkhges pkrk eg inrkzù` c`iguye` u`k mcetk pkrk
remuicr eg ingesterng. Eg pgk`
Eg pgk` me kgcle`tkicù` MKYF es u` edelpgn. Ntrk es gk mcetk me
iklhcns terkpãutcins e` eg estcgn me vcmk. Estks sn` gks reinle`mkicn`es4

Egcdk brksks lës skgumkhges. Mehe gclctkr tk`tn gk brksk tntkg inln gk brksk skturkmk. @n
lës meg 85 kg 95 pnr ice`tn me sus ikgnrìks mckrcks mehe` prnve`
prnve`cr
cr me gks brksks e` gk mcetk,
mcetk , y
le`ns meg scete pnr ice`tn me sus ikgnrìks mckrcks mehe` prnve`cr me brksks skturkmks.
Mepe`mce`mn me gk ik`tcmkm me ikgnrìks que in`sule pnr mìk, estks sn` gks ik`tcmkmes
lëxclks me brksks que mehe inler4

Brksk
Ikgnrìks mckrcks Brksk tntkg skturkmk

;,5:: =8-56 brklns ;: brklns

8,::: 5?-26 brklns ;9 brklns

8,5:: ?3-32 brklns ;2 brklns

Gk brksk skturkmk es u`k brksk mkûc`k pnrque suhe su `cveg me ingesterng lkgn (GMG) lës
que iukgqucer ntrk insk e` su mcetk. Ye e`iue`trk e` kgbu`ks ikr`es, prnmuitns gëitens,
ifningkte, prnmuitns fnr`ekmns y kgcle`tns prnieskmns y orctns.

Gk brksk trk`s es ntrk brksk mkûc`k. Zueme egevkr su ingesterng lkgn y mcslc`ucr su
ingesterng hue`n (FMG). Gk brksk trk`s se e`iue`trk prc`icpkgle`te e` kgcle`tns feifns
in` brksks y kiectes fcmrnbe`kmns, inln gk lkrbkrc`k e` hkrrk, gks bkggetks skgkmks y gks
 pkpks orctks.
 

E` gubkr me estks brksks `nicvks, pruehe in` brksks lës skgumkhges, inln gks ikr`es
lkbrks, `ueies y kiectes c`skturkmns inln kiectes me ik`ngk, ngcvk y iërtkln.

Gclcte gns kgcle`tns in` ingesterng. Yc estë trktk`mn me hkdkr su ingesterng, mehe in`sulcr
le`ns me 8:: lb kg mìk. Eg ingesterng se e`iue`trk e` kgcle`tns me nrcbe` k`clkg inln eg
fìbkmn y ntrks vìsierks, yelks me fuevn, iklkrn`es y prnmuitns gëitens me geife e`terk.
Inlk luifk ochrk snguhge. Gns kgcle`tns rcins e` ochrk snguhge
snguhge kyumk`
 kyumk` k evctkr que eg
trkitn mcbestcvn khsnrhk eg ingesterng. Estns kgcle`tns c`iguye`
 Ierekges me brk`n e`tern inln gk kve`k y eg skgvkmn me kve`k
 Orutks inln lk`zk`ks, pgëtk`ns, `krk`dks, perks y icruegks
 Gebulhres inln orcdnges, ge`tedks, bkrhk`zns, orcdnges me ikrete y fkhks
In`sulk luifks orutks y vermurks. U`k mcetk
m cetk rcik e` orutks y vermurks pueme kule`tkr gks
sustk`icks clpnrtk`tes que remuie` eg ingesterng e` su mcetk. Estks sustk`icks, ggklkmks
estk`nges n esternges vebetkges, ou`icn`k` inln ochrk snguhge.
Inlk pesikmn rcin e` ëicmns brksns nlebk-9. Estns ëicmns `n mcslc`ucrë` su `cveg me

ingesterng
Estks lkgn
brksks (GMG),
tklhcã` pern pueme`
pueme` prnteberkyumkr k suhcr me
k su inrkzù` su `cveg me ingesterng
inëbugns me sk`brehue`n (FMG). y
e c`ogklkicù`
remuicr su rcesbn me ktkque ikrmìkin. Hue`ks oue`tes me ëicmns brksns nlebk-9 c`iguye` eg
skglù`, eg ktô` (e`gktkmn n oresin) y gk ikhkggk. C`te`te inler estns pesikmns mns veies k gk
selk`k.
Gclcte gk skg. Mehe c`te`tkr gclctkr gk ik`tcmkm me snmcn (skg) que
(skg) que in`sule k `n lës me
8,9:: lcgcbrklns (kprnxclkmkle`te u`k iuifkrkmctk me skg) pnr mìk. Esn c`iguye tnmk gk skg
que in`sule, yk sek que se fkyk kbrebkmn e` gk inic`k n e` gk lesk, n que yk estã prese`te
e` gns prnmuitns kgcle`tcicns. Gclctkr gk skg `n remuicrë eg ingesterng,
in gesterng, pern pueme hkdkr eg
rcesbn me e`oerlemkmes ikrmìkiks kg kyumkr k remuicr gk prescù` krterckg
krterckg.. Zueme remuicr gk skg
egcbce`mn kgcle`tns in` hkdn in`te`cmn me skg y "sc` skg kbrebkmk", kmelës me preoercr
in`mcle`tns e` gk lesk n kg inic`kr e` vez me skg.
Gclcte eg kginfng. Eg kginfng kûkme ikgnrìks kmcicn`kges, gks que pueme` ggevkr kg kule`tn
me pesn. ]e`er snhrepesn pueme
pu eme egevkr su `cveg me in
ingesterng
gesterng lkgn y mcslc`ucr su `cveg me
ingesterng hue`n. Melksckmn kginfng tklhcã` pueme kule`tkr su rcesbn me e`oerlemkmes
meg inrkzù`, pnrque pueme egevkr su prescù` krterckg y eg `cveg me trcbgciãrcmns.
trcbgciãrcmns. U`k hehcmk
es u` vksn me vc`n, iervezk n u`k pequeûk ik`tcmkm me gcinr ouerte, y gk reinle`mkicù` es4
  @n lës me mns hehcmks kginfùgciks kg mìk pkrk gns fnlhres
  @n lës me u`k hehcmk kginfùgcik kg mìk pkrk gks luderes
Gks etcquetks `utrcicn`kges pueme`
`utrcicn`kges pueme` kyumkrge k meterlc`kr iuë`tk brksk, brksk skturkmk,
ingesterng, ochrk y snmcn in`tce`e` gns kgcle`tns que inlprk.